Five Focus Points for Exercise During Pregnancy
Once you have clearance from your LMC and you understand where to be cautious it’s time to get busy with the five focus points for exercising during pregnancy.
The five focus points support the body in counteracting the weight gain at the front.
The first is moderate intensity cardio exercise which helps with weight management and gives strength and endurance for labour and delivery. It improves circulation and promotes heart health for both mother and baby. There is no type of cardio exercise that’s off limits as long as it’s it’s comfortable and without the risk of impact to the bump.
The second focus area is the lower body. Leg strengthening exercises help the lower body support the weight of the bump. Squats are particularly helpful to build up muscle strength for labour.
Weight gain affects posture so the third focus area is upper back strengthening. You’ll need strong postural muscles for the many hours you’ll spend holding your baby. Without them you’ll find yourself slumping forward when you’re tired which can create neck pain and general discomfort. Exercises such as the cable row or dumbbell row are comfortable ways to build strength in the upper back and stability in the core.
The forth focus area is balance, which can be compromised when centre of gravity changes. Exercises done on an unstable surface in a controlled environment, for example sitting on a swiss ball, encourage you to keep a sense of where you are in space and use your stabilizer muscles to stay balanced. These are important skills if you lose your footing out in the street.
The fifth important area is the core. You need to be gentle but light cable twists and kneeling alternate arm / leg work are safe, appropriate and useful addition to the standard pelvic tilts and kegal exercises.
The gym is a great environment for a pregnant person. You’re close to all the stuff you need – cold water, snacks, bathroom, fans, seats, medical attention and lots of chit chat!
Pregnancy is not a time to push through pain. It’s a time of gentle exercise, ideally a little and often, always mindful of the primary purpose which is to build a strong incubator. Always keep the most important goal in mind – a healthy baby and a healthy Mummy through pregnancy, birth and beyond. Check out my tips for recovering from birth and returning to exercise.
The five focus points support the body in counteracting the weight gain at the front.
The first is moderate intensity cardio exercise which helps with weight management and gives strength and endurance for labour and delivery. It improves circulation and promotes heart health for both mother and baby. There is no type of cardio exercise that’s off limits as long as it’s it’s comfortable and without the risk of impact to the bump.
The second focus area is the lower body. Leg strengthening exercises help the lower body support the weight of the bump. Squats are particularly helpful to build up muscle strength for labour.
Weight gain affects posture so the third focus area is upper back strengthening. You’ll need strong postural muscles for the many hours you’ll spend holding your baby. Without them you’ll find yourself slumping forward when you’re tired which can create neck pain and general discomfort. Exercises such as the cable row or dumbbell row are comfortable ways to build strength in the upper back and stability in the core.
The forth focus area is balance, which can be compromised when centre of gravity changes. Exercises done on an unstable surface in a controlled environment, for example sitting on a swiss ball, encourage you to keep a sense of where you are in space and use your stabilizer muscles to stay balanced. These are important skills if you lose your footing out in the street.
The fifth important area is the core. You need to be gentle but light cable twists and kneeling alternate arm / leg work are safe, appropriate and useful addition to the standard pelvic tilts and kegal exercises.
The gym is a great environment for a pregnant person. You’re close to all the stuff you need – cold water, snacks, bathroom, fans, seats, medical attention and lots of chit chat!
Pregnancy is not a time to push through pain. It’s a time of gentle exercise, ideally a little and often, always mindful of the primary purpose which is to build a strong incubator. Always keep the most important goal in mind – a healthy baby and a healthy Mummy through pregnancy, birth and beyond. Check out my tips for recovering from birth and returning to exercise.